Healthbeat: Combining the DASH and Mediterranean diets for optimal health

Sunday

Mar 23, 2014 at 2:00 AM

When it comes to evaluating healthy patterns of eating, research and numerous qualified professionals rank the DASH diet and the Mediterranean diet at the top of the list.

Pam Stuppy

When it comes to evaluating healthy patterns of eating, research and numerous qualified professionals rank the DASH diet and the Mediterranean diet at the top of the list.

The word "diet" is generally interpreted by most people as a weight loss regimen. The term actually means a pattern of eating, which in some cases may also prompt weight loss. Let's take a look at these two highly recommended "diets" and the reasons behind their guidelines.

The DASH diet was originally part of a research trial. It was developed based on the prevailing research as to what dietary factors would help to improve blood pressure in people with various levels of high blood pressure. These factors included fiber, magnesium, potassium and calcium.

The original study involved a 2,000 calorie low-fat diet. Participants were instructed to daily consume seven to eight servings of high fiber grain, four to five servings each of fruit and vegetables, about three servings a day of low-fat dairy, no more than two, 3-ounce servings of a lean animal protein source, and to substitute an entrée using plant protein sources (beans, nuts, seeds) four to five times a week in place of the animal protein entrée.

They actually ran the study a second time and this time used different levels of sodium intake. The results suggested that people keeping their daily sodium intake below 1,500 mg did the best with reducing blood pressure.

Although the researchers were primarily interested in looking at blood pressure results, they also noted other health benefits from this pattern of eating that were consistent with improving other medical concerns (like blood lipids, blood sugar, digestive health, etc.).

There are other really positive points about this style of eating. The DASH diet is easy to follow, since it includes a wide variety of basic healthy foods with no extreme restriction in calories or food groups. For these reasons, it could be established as a lifelong eating pattern.

Note that not everyone needs as much as 2,000 calories a day, but the diet can easily be modified. As long as all sources are high in fiber, grain intake could be lowered to five to six servings depending on a person's weight goals, body size and type/amount of physical activity. Fruit intake could be reduced to three servings a day and animal protein sources to 5 ounces a day (as long as protein is also coming from the dairy or some plant sources).

The Mediterranean Diet is based on the health outcomes of people living in Mediterranean countries. It does not specify quantities of food to consume, but involves a high intake of fruits, vegetables, beans/legumes, fish/seafood, whole rather than refined grains, a minimal intake of meat, and sources of heart-healthy oils (olive oil, nuts, peanuts, sunflower seeds, avocado, olives, etc.). Because it includes basic, less processed foods, it naturally tends to be lower in sodium. Seasonings are more likely to be herbs or other low sodium seasonings. Dessert is often fruit rather than sweets.

Numerous studies link this diet to positive health. Benefits include those for the brain, cardiovascular health/stroke risk, lowering high blood pressure, reduced risk of some cancers, addressing blood sugar issues, reducing inflammation in the body, improving metabolic syndrome/insulin resistance, reducing abdominal fat, improving eye health, and living longer. No wonder it is ranked so highly as a recommended pattern of eating.

There are obvious similarities between the Mediterranean Diet and the DASH diet — a high intake of plant-based foods (fruit, vegetables, beans, nuts, seeds, whole grains), fewer animal fats and more plant-based oils, low-fat dairy products, and less sodium. The DASH Diet specifies lean proteins. The Mediterranean diet suggests an emphasis on fish and seafood, which are generally lower in saturated fat and may include some omega three fatty acids. The health benefits of both diets are also enhanced by the addition of regular physical activity.

Here are some action steps to help you to move closer to both of these eating patterns. Fill your grocery cart with fruit and vegetables. Frozen forms count as well and at certain times of the year can be less expensive. Choose a wide variety of these, especially those with more intense color (dark leafy greens, orange, red). Think of the many ways to add these and a few olives to your day. Besides salads and side dishes, they can also be part of soups and entrees. Try to make at least half your lunch and dinner from the produce section of the grocery store.

Think of ways to slip in a few nuts/seeds each day. Since they are non-perishable they make great snacks, but can also be sprinkled on other foods like oatmeal, salads, a stir fry, or other vegetable dish. Nut/seed butters can be part of a sandwich or used for a snack with fruit, vegetables, or a whole grain. Olive oil is delicious in cooking and as part of a salad dressing or marinade.

Try to make a point of buying fish at least twice a week. Watch portion sizes of meat/poultry products and choose leaner versions (try for no more than about the size of a deck of cards at each meal). Note that using them in mixed dishes (like soups and stir fries) means you are less likely to miss the smaller portion.

Frequently use beans to replace meat/poultry for entrees. Look for some new bean/legume recipes. Add some low-fat dairy products for protein, calcium, vitamin D and other nutrients.

Try to cook as often as possible using basic healthy foods rather than more processed ones. In most cases, they do not take any more time to cook than many "convenience foods," but will provide a lot more fiber, nutrients, and less sodium/added sugar. Experiment with various herbs and low sodium seasonings.

Enjoy the many health benefits from following the guidelines of these two very healthful, highly rated patterns of eating.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is board certified as a specialist in sports dietetics. Visit www.pamstuppynutrition.com for nutrition information, healthy cooking tips and recipe ideas).

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